Why Insulin Resistance Matters

Think of insulin as your body’s key to unlocking glucose into your cells for energy.


When the body stops responding well to insulin — whether in the liver, fat tissue, or muscles — blood sugar rises, inflammation sets in, and risk for conditions like heart disease, NAFLD, PCOS, and metabolic syndrome skyrockets.


  • Causes of IR include:

  • Abdominal fat gain (especially around menopause)

  • Chronic stress

  • Certain medications (e.g., corticosteroids, some antipsychotics, oral contraceptives)

  • Aging, pregnancy, or genetic predisposition

Key Markers Your Provider Might Check

  • Fasting Blood Sugar: >6.0 mmol/L suggests hepatic IR

  • HbA1c: 5.5–5.9% = higher CVD risk, >6% = diabetes

  • Triglyceride-to-HDL ratio: >3.0 is a strong IR indicator

  • Fasting insulin: >15.7 μIU/mL (not always standardized)

  • HOMA-IR: Ideally <2.5

Lifestyle Changes to Reverse Insulin Resistance

Prioritize protein: ~30g per meal helps control blood sugar and improve post-meal insulin response


Adopt a Mediterranean-style pattern: Rich in olive oil, vegetables, fiber, and healthy fats


Calorie deficit (if needed): Even 350–400 kcal less per day can improve IR markers


Daily movement: Aim for 150 minutes/week + break up long sitting periods


Lower sodium & increase potassium: Helps protect cardiovascular and kidney health

Best Supplements for Insulin Resistance

1. Berberine

At ~500 mg 2–3x/day with food, berberine can lower fasting blood sugar, HbA1c, triglycerides, fasting insulin, and inflammation (CRP). Research shows it can be as effective as standard medication for improving glucose and cholesterol — and even more effective when combined with it.


2. Vitamin D

Keeping levels above 75 nmol/L may reduce progression from IR to type 2 diabetes and support kidney and nerve health.


💡 Want to go deeper?

I recorded a free 16-minute webinar called The Missing Piece to Weight Loss, where I walk you through:


  • How to naturally impact your GLP-1 pathways

  • Why digestion is the first step for metabolic health

  • The key shifts most women miss when trying to lose weight


Watch the webinar here.


The Bottom Line

Insulin resistance is “pre–pre diabetes” — and the earlier you address it, the better your odds of preventing progression, protecting your brain and heart, and feeling energized again.


If you’ve never had your fasting insulin, triglyceride/HDL ratio, or HbA1c checked… now’s the time to start the conversation.


And if you’re ready for personal guidance and a clear plan forward, I offer a free 20-minute clarity call to see if working together 1:1 is the right fit for you.